FODMAPs are groups of carbs that trigger digestive symptoms including bloating, gas, and other stomach issues.

By eating a diet low in FODMAPs, you may be able to treat and eliminate these stomach related problems.

Foods Containing FODMAPs

As we discussed earlier, FODMAPs were foods falling into one of four different categories - Fermentable Oligo-, Di-, Mono-saccharides and Polyols.

Oligosaccharides: Found in wheat, rye, legumes and some fruits and vegetables including onion and garlic.

Disaccharides: Lactose type sources found in foods such as milk, yogurt, and some varieties of cheese.

Monosaccharides: Fructose carb sources found in some fruits such as figs and mangoes. Sweeteners such as honey and agave also contain this type of FODMAP.

Polyols: Other fruits and vegetables contain polyols such as different types of berries. Sugar-free sweeteners also fall into this category as well.

These are just a few examples of foods containing FODMAPs. It’s by no means an all-encompassing list, as several other foods fall within these categories as well.

Why Should You Try the Low FODMAP Diet?

The Low FODMAP diet can help eliminate stomach related problems such as irritable bowel syndrome (IBS), and can provide relief if you’re suffering from SIBO.

Digestion Improvements

It can be difficult to diagnose irritable bowel syndrome as most people have stomach issues at least part of the time. IBS has been linked to stomach pains, bloating, reflux, gas, and bowel problems.

In a study performed on 337 IBS patients, nearly 83% reported symptoms of bloating. Bloating can result in a reduced quality of life, increased use of medications, and increased healthcare costs as well.

To give you an idea of how much IBS can impact people’s lives, in one study people said they would give up 25% of their remaining life and even risk death to get rid of the symptoms.

That is insane to think about when you put it in perspective!

Switching to a Low FODMAP diet can decrease these debilitating symptoms such as stomach pain and bloating. One study showed that a Low FODMAP diet significantly reduced abdominal pain, bloating, and other stomach related symptoms by over 80%!

Just think how great your life could be without constant trips to the bathroom!

Another study looked at 75 patients who suffered from IBS. After following a Low FODMAP diet over a period of 4 weeks, they noticed a significant reduction in IBS severity scores compared to other groups.

Better Overall Life

There is no doubt that IBS and SIBO can impact an individual’s quality of life. Digestion problems and constant trips to the bathroom can negatively affect your home life, your workplace, and even your social interactions.

The Low FODMAP diet has been shown as a proven way for controlling IBS and other common stomach digestion issues. A secondary result of the Low FODMAP diet is increased energy. Think of how much more you could accomplish every single day if you felt your very best!

If you’re struggling with stomach and digestion problems, then the Low FODMAP diet might be the tool you’ve been searching for.

Who Should Follow a Low FODMAP Diet?

FODMAPs don’t always have negative side effects. In fact, some contain prebiotics and support the production of positive gut bacteria.

However, the Low FODMAP diet might be right for you if you’re experiencing the following symptoms:

Small Intestinal Bacterial Overgrowth (SIBO)

Ongoing gut symptoms

Other non-dietary measures have not improved your condition

You have already tried other dietary measures including reducing alcohol, caffeine, and spicy food in your diet

You should talk to your doctor about potential dietary options and see if the Low FODMAP diet may work for you.

TIP: Try the diet when you are in a relatively low stress state to avoid unintended interruptions.

How To Make Low FODMAP Dieting Easy

Typically, following a Low FODMAP diet requires avoiding a laundry list of foods containing FODMAPs. If you’re like most people, adhering to these strict dietary guidelines can be confusing, frustrating, and a difficult task to take on alone.

Finding out what ingredients to buy, making a shopping list, and cooking your food can take hours to do. And, eating out is almost entirely off the table because you don’t know what’s going into your food.

All of this amounts to one thing - FRUSTRATION. However, it doesn’t have to be this way. At least not ANYMORE!